Today was a good day. I was in the MFing ZONE. All types of things were happening (see my story). For real though.... in between sets I found myself walking around thinking “WTF just happened?!”, “Am I going to die?!” , “ I could vomit, poop, and/or cry right now. “ 🤮 💩 😭. I approached each set like, “This is going to royally suck so bad. *tear*. Let’s get it!” .
Yesterday my coach added extra carbs for my plan (Thank you sweet baby Jesus 🙏🏽) and I plan on utilizing them to build these musckles (not a spelling error). We are beginning my reverse diet. See, a funny thing happens when you’re in a caloric deficit for so long... the body adapts, plateaus & metabolic rate is compromised. Reverse dieting, from what I understand, is precisely done based on what the body is showing us. Since I was insulin resistant at 300lb, We have to really watch my insulin sensitivity with additional caloric intake. THIS IS WHY I GOT A COACH. A person who can do all this thinking shit for me. 🤷🏽♀️. The goal is to have me maintaining a generally consistent weight (fluctuations expected with the extra skin and sodium retention) at a much higher caloric intake while still reducing body fat and changing body composition. Sound like a lot? It is 😉. But we got this fam! .
3 1333 minutes ago
Get a complimentary diet & weight loss report by clicking my profile link:)
The basic-white-girl part of me is thrilled that fall has come, but the summer hiking and peach eating part of me is sad to see summer go.
Fall for me also means more comfort food and evenings inside instead of outside! Which is great and all, but we’ve got fitness goals over here and they don’t include cornbread and honey butter with every meal.
Need some tips on how to balance a healthy lifestyle while indulging in plenty of pumpkin flavored treats, check it out.
1️⃣ Use cinnamon and nutmeg spices to lightly flavor your hot drinks instead of sugary syrups and creams. I swear Coffee instantly gets 3x sweeter and richer once October hits. Use sugar free syrups with spices instead.
2️⃣ Many hikes remain open into the early fall. Take advantage of the cooler days, grab a sweater and your pups, and enjoy the changing leaves!
3️⃣ Fall brings so many delicious vegetables! Instead of heavy breads with each meal, swap out for in season vegetables.
4️⃣ Really focus on your gym goals! Fall and winter are a great time to slowly increase your calories (hello Halloween, Thanksgiving and Christmas) and build some muscle ladies.
9 45an hour ago
This week I am taking it up a notch! 2,100 calories. Tried a few new recipes This week!! Breakfast: protein waffles
Lunch: Avocado chicken salad 🥑🍗
Dinner: low fat/carb mozzarella baked chicken 🍗
Snacks: Greek Yogurt, Apple 🍎, watermelon 🍉, hard boiled eggs 🥚, and protein shake
1 8an hour ago
Had to beat away
Paula Deen with a broom just
to get this photo.
Rating: 8 out of 10 clogged arteries
This is a butter-flavored Kit Kat. Yes, really.
To celebrate the new Kit Kat Chocolatory on the Japanese island of Hakkaido, a local culinary school held a contest to select a flavor that would be represent the island's local ingredients. Among the contenders were butter, milk, melon, sea urchin, and salmon. So while butter flavor may seem weird...it could've been worse.
This is basically a white chocolate Kit Kat with a very subtle buttery flavor. And for some reason I couldn't stop thinking about Homer Simpson's moon waffle while I was eating it.
REVERSE DIETING ⬅️⬅️⬅️ After a lengthy period of caloric restriction it can be very useful to reverse diet. This is steadily increasing your calories back up to a normal level over a few weeks, rather than a solid jump from high to low.
Why is it helpful?
It lets the body slowly adapt back to its original state, meaning your metabolism will slow down and you can eat more normally again. A solid benefit of easing yourself into this as well is that it allows you to reduce that uncomfortable bloating you can get at the start of a bulking phase.
It lets you bring your hormone levels back to normal while also maintaining a low body fat percentage. This means that when you go back into a caloric deficit you can see greater changes, more quickly as hormones such as Testosterone and leptin will be back at normal levels. These hormones have a massive impact on your ability to gain muscle and lose fat.
It stops the body from regaining fat quickly after the period of caloric restriction. Allowing you to maintain and enjoy your lower body fat percentage for longer.
IN THEORY! Not to completely discount it all, in fact I'm currently using it to help a client who is struggling to lower their body fat percentage past a certain point. But most people won't struggle to jump between periods of bulking and periods of caloric restriction. It is however, a useful tool to regulate low body fat percentages.
This is such a broad topic so I'm sure there are plenty of questions, as I couldn't cover everything in great detail here. Fire them my way and I'll get you booked in for a session and we can talk more about it!
3 322 hours ago
Get a complimentary weight loss and diet report by clicking my bio link.!.!
Woohoo I can already tell it’s going to be a great week in the gym 👏🏼 latest inspo for leg days has been @kk_fit_, Love them! So strong and confident. Some exercises from today’s leg day:
•4X10 smith machine lunges each leg
•Kettlebell sumo squat burnout
7 1123 hours ago
My sister did a thing for me 📷 thanks for making me look professional @trilogyfitness_tx now I’m off to go lift heavy things and put them back down! @igfitmoms
long ass week of school ahead=meal prep
meal prepping so it’s one less thing i have to worry about AND so i don’t snack the week away (which is what i did last week oops) but hey gotta learn from your mistakes i guess🤷🏼♀️
Spent yesterday doing some baking!
This recipe is from @karacoreyfitlife and is amazing! Especially if you’re a #basicbitch Like me and love everything #pumpkinspice 💁🏼♀️ Pumpkin Muffins 🎃
Ingredients: * 1C pumpkin purée
* 2 large eggs * 1/4C veggie oil * 1/3C unsweetened applesauce * 1/3C almond milk (or milk of your choice)
* 1.5 scoops protein powder (vanilla, pumpkin, snickerdoodle, birthday cake would work) * 1 3/4C whole wheat flour * 1/4C Splenda brown sugar or coconut palm sugar
- Mix wet and dry ingredients separately, then mix together, spray cupcake tin, spoon into cupcake tin, bake for 12-15 minutes at 350. - You can add some frosting if you’d like, but they taste yummy by themselves 🎃 - Enjoy with come coffee in the morning for breakfast on the go!
Macros per 1 muffin: (mine made 18)
5 354 hours ago
It’s been 12 weeks (84days) since I last went for a run,
4weeks since I’ve done any type of weight lifting or hiit,
and a week since I’ve tracked macros.
I’m doing yoga 6days a week and eating mindfully. My weight is about the same and my body is adapting to lower-intensity (though still challenging) workout routine.
I put together a full blog on my
-nutritarian style of mindful eating & how I got to where I’m not tracking (and not anxious about it),
-plant-based supplements I use daily,
-and how macros/ working with @ado_fitness were helpful for me getting to this point.
Link is in bio 💗
Taking a break from school work and client programming on this Sunday Funday to announce that I am FINALLY breaking this powerlifting meet hiatus I've been on. After a 7 month off-season, I've registered for USAPL's collegiate championships in November!
This will be my first meet in the USAPL federation and as much as I lovelovelove USPA, I'm pretty excited for the new competitive environment.
Collegiate Champs will be the first of a long string of meets I'll be competing in, including USPA's Battle of the Bay, setting me up for a very eventful and STRONG start to 2019. I'm about as excited for November as I am about the fact that I have little burgers on my socks. It's meet prep time baby. 😈🥩
Squats on squats on squats!!!! I follow a non-linear progressive training model. I’ve seen so so so much progress in both strength and muscle mass gains while following this specific style of training and my clients love it! It’s great on your joints as you are not always trying to see how much weight you can move... but you get stronger and more intense every week! You want to challenge yourself? Let me write your programming! 6 weeks is all I need! Give it your all and see what we can do together! Oh and before anyone critiques my form... yes I know i don’t squat ATG but I’ve have fought through 2 knee surgeries and a torn meniscus tendon to get the depth I do have! Always getting better!! It’s taken me years to be able to hit parallel with no pain 🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌 #diet#exercise#fit#fitfam#gym#health#healthy#motivation#weightloss#workout#iifym#fitmom#mombod#reversedieting#macros#legday#girlswholift#momswholift@igfitmoms@fit_moms_of_ig#lowbarsquat
How do you handle not being in prep 🤨 .
this was a question I got yesterday that really got me thinking .
I haven’t been on stage since the end of June and now we are 3️⃣ months post show. I’ll be honest it’s kinda hard to not have a nearby show date and to gain some weight back. However it’s also relieving 😅 I pushed this body hard for 6 months and dropped 30lbs..... that a lot to ask out of a small frame. I was exhausted towards the end of prep and honestly I needed more muscle 💪🏻 I had to switch my focus post show
This isn’t off season 🙅🏼♀️
This isn’t no training season 🙅🏼♀️
Eat whatever I want season 🙅🏼♀️
This is IMPROVEMENT season and recovery season 🙇🏼♀️
I’m striving to build not only my body but my metabolism 🔥 I’m striving to recover my period fully 🤷🏼♀️ striving to be present and improve my social life by going out to eat more 😊 striving to expand my business and serve my clients 💯 fully
I am becoming a better version of Nicole .
Just because I’m not in prep doesn’t mean I am not working towards a goal. I know I’m my heart ❤️ I’ll hit the stage again but let’s just say I’m working to blow 2018 away.
Am I missing those shreds too? Of course but right now that’s NOT my goal 🥅 nor is it attainable for long term. So yes I am now longer sub 12% BF but that’s okay 👌🏻 it’s bodybuilding not body maintaining.
To build you must let go of the stage extremes too and right now I am a healthy lean 💕 I’m at peace not being in prep.
The stage will come again but right now I’m building my pro physique. Know if you’re struggling post show you need to switch your focus.
It’s not goodbye to the stage it’s see you later 👋🏻 .
Who’s joining my live today 🙇🏼♀️
Apply for online coaching
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Inquiries ➡️ links in bio
24 6624 days ago
💪🏼 strong not skinny! I have a new found passion for flexibility & it’s my goal to be able to fall into poses/positions with ease and without limitations. I recognize the logistics and dedication it takes, and I like to tell myself I don’t have the time to dedicate towards it. But then I realize that I could be working on it while working on other things! Homework and school work is a prime example. Don’t get in the “too busy” mentality. If there are people far busier than you who can do it, it’s only an excuse. Nobody wants to be that person who says they’re passionate about something but then whose actions defy it! Work for what you want! .
On a side note, does anyone have any experience in reverse dieting? I’ve seen it being praised on social media but can’t find any reputable sources to back it up or where to even begin? I’d love to hear all about it so anyone who knows anything or anyone with experience, drop a comment or DM 👇🏽 stay strong my loves and rock on 🤘🏽
2 5418 hours ago
#transformationtuesday ... this transformation is as much mental and emotional as it is physical! The fact that I have the confidence to post a picture of myself on any day rather just when I’m in “show shape” is so liberating! ... Here’s my #TBT story ... in 2012 I competed in my second Olympia. At that time I was the most unhealthy I had ever been. I suffered from #metabolicadaptations & a #bingingdisorder the only way I was able to make it to the stage was to #juicefast. My body was run down from hours of cardio a day and I was mentally, emotionally & physically destroyed. I was desperate for answers to help me recover my metabolism. My weight kept climbing. > The picture on the left was hard to find because I avoided cameras. It was taken a year after Olympia and almost 40 pounds gained. I had started seeing an endocrinologist and studying everything I could about metabolism. I began reverse dieting to try to get my body & mind back on track. I had to learn to love myself in this new body to start to heal the shame I felt fron people telling me I "just lacked will power". > The picture on the right was taken at a recent show. My metabolism is fully recovered and I no longer suffer from an obsession with food. I have the blessed job of guiding other amazing people to achieve their #optimalphysique in a way that's #healthy & #sustainable. Everything I went through helped me to be compassionate & for that II am #grateful#teamfitbodyfusion#fitbodyfusionfamily#fitfam#iffym#macros#flexibledieting#flexiblenutrition#reversedieting#REALfood#ARTofLiving#aspire#reach#thrive#transformation#npc#ifbb#bodylove#macrolife#fitover45#fitover40#JDB To join FitBody Fusion fill out the athlete or transformation application at FitBodyFusion.com
31 4535 days ago
Legitimately don't know when high bar started feeling this good? I've gotten to the point to where I don't dread high bar (aka Im finally not totally trash at them) and that's saying SOMETHING. I was hitting 145 for 6s and DYING (weak quad ganggg) not too long ago and today I hit 185 4x6 with a lotttt left in the tank. It's like specificity plays a role in strength adaptations or something 🙃
And say hello to the high influx of squat vids because I am riding the HIGH of squats actually feeling good for once in my life. 🦸 #pleaselastforever
Bench training this cycle is all about adding more weight to the bar WHILE building a more resilient pec. I am doing all sorts of exercises I used to never do in order to achieve the latter goal.
I still regular bench though too.
Training by @brainsandbrawnathletics